WOD

Agate Pass CrossFit – CrossFit Warm-up Blake (Time) 4 Rounds for time of: 100′ Walking lunge, 45lb plate overhead 30 Box jumps, 24” 20 Wall-Ball Shots, 20# 10 Handstand push-upsIn honor of U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, was killed September 21, 2010To learn more about Blake click […]

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 21 KB Swing 15 Box Jumps 9 Burpees 200m Run or 250 Row ***Rest 2 mins*** X2 Warm Down

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Metcon (AMRAP – Reps) 13 Min EMOM 2 Turkish Get ups (one each arm) Then… max sit ab mat sit ups with remainder of the minScore is sit up reps Metcon Metcon (Time) 50 Thursters (95/65#) 4 Burpees EMOM

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (5 Rounds for reps) 5 Rounds Min 1 – Wall Balls Min 2 – Wall Ball Sit ups Min 3 – Med Ball Cleans or shuttle run with ball 50ft=1 rep Rest 1 minScore is all 3 min of reps each round. Warm Down

Agate Pass CrossFit – CrossFit Warm-up Benchmark Thursdays WOD Amanda (Time) 9-7-5 Muscle-ups Snatch, 135#/95# ROM WOD (Range of Motion Workout of the day)

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) 2 Rounds Jump Rope 15 Air Squats Jump Rope 15 Push ups Jump Rope 15 DB Push Press Jump Rope 15 Slam balls Jump Rope 15 Ab Mat sit ups Jump Rope 15 Russian KB SwingsStart with one min of jump roping. Then go into your

Agate Pass CrossFit – CrossFit Warm-up Weightlifting 3 Deadlifts + 2 Hang Cleans (12 Min EMOM) Metcon Metcon (AMRAP – Rounds and Reps) 16 min AMRAP 200m run 4 Power Clean (185#/135#) 12 HR Push-up

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Shoulder Press (5×2) Start weight at 65% working up to AHAP (As Heavy as Possible) Metcon Metcon (Time) 25-20-15-10-5 SDHP (95/65) Bar Facing Burpees

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (5 Rounds for reps) TABATA TUESDAY! AB Cals Pull ups or Ring Rows Walking Lunges Burpees Dips (Ring or Box) Warm Down

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Back Squat (3×5) 75% of 1 RM Back Squat (3×3) 85% of 1 RM Metcon Metcon (Time) 9-15-21 T2B Alt DB Snatch (50/35) Then 150 Double Unders Then 21-15-9 T2B Alt DB Snatch